{"id":7021,"date":"2025-01-10T00:00:59","date_gmt":"2025-01-10T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7021"},"modified":"2025-01-10T18:23:06","modified_gmt":"2025-01-10T18:23:06","slug":"how-to-get-shredded-10-steps-to-getting-a-six-pack","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-get-shredded-10-steps-to-getting-a-six-pack\/","title":{"rendered":"Nas\u0131l Par\u00e7alan\u0131r: Alt\u0131l\u0131 Paket Alman\u0131n 10 Ad\u0131m\u0131"},"content":{"rendered":"

Mutfakta veya spor salonunda alt\u0131 paket mi \u00fcretildi? Ger\u00e7ek \u015fu ki ikisi de. Par\u00e7alanmak kas olu\u015fturma ve ya\u011f kaybetmenin bir kombinasyonunu gerektirir, bu nedenle fitness yolculu\u011funuzda nerede oldu\u011funuza ba\u011fl\u0131 olarak, bu biraz zaman alabilir.<\/p>

Tan\u0131mlanm\u0131\u015f abs almak i\u00e7in h\u0131zl\u0131 bir d\u00fczeltme yoktur; ya\u011f azaltma veya berbat bir diyet d\u0131\u015f\u0131nda e\u011fitmek fark edemezsiniz. Ve bunu de\u011fi\u015ftiren sihirli takviyeler veya belirli diyetler yoktur. Par\u00e7alanm\u0131\u015f bir g\u00f6r\u00fcn\u00fcm elde etmek ciddi bir s\u0131k\u0131 \u00e7al\u0131\u015fma, zaman ve \u00f6zveri gerektirir. Ancak, oraya ula\u015fmak karma\u015f\u0131k olmak zorunda de\u011fildir.\u00a0<\/p>

Kar\u0131n Kaslar\u0131n\u0131 Almak Ne Kadar S\u00fcrer?<\/h2>

Bir\u00e7o\u011fu belirli bir \u015fekilde bakma umuduyla bir diyete ba\u015flar, ancak kilo kayb\u0131n\u0131n tek ba\u015f\u0131na sadece kendinizin daha k\u00fc\u00e7\u00fck bir versiyonu olaca\u011f\u0131n\u0131z anlam\u0131na geldi\u011fini fark etmez. E\u011fer ger\u00e7ekten tan\u0131m istiyorsan, \u00f6nce alt\u0131ndaki kas\u0131 olu\u015fturmal\u0131s\u0131n. Bu nedenle, ne kadar ya\u011fs\u0131z k\u00fctleye sahip oldu\u011funuza, ne s\u0131kl\u0131kta \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131za ve yapt\u0131\u011f\u0131n\u0131z e\u011fitimin t\u00fcr\u00fcne ba\u011fl\u0131 olarak, ab tan\u0131m\u0131 alman\u0131z ne kadar s\u00fcrecektir. Genetik de rol oynayabilir. <\/p>

For many people, getting shredded requires them to build muscle mass or “bulking” before focusing on fat loss. And that’s really it in a nutshell; there are only two requirements for getting a six-pack:<\/p>

  1. Build abdominal muscles<\/li>
  2. Lose body fat<\/li><\/ol>

    Ve sadece g\u00f6bek ya\u011f\u0131n\u0131 kaybetmeye odaklanamazs\u0131n\u0131z; par\u00e7alanmak toplam v\u00fccut ya\u011f\u0131n\u0131 kaybetmeyi gerektirir – daha fazla kar\u0131n tan\u0131m\u0131 g\u00f6rmek i\u00e7in genellikle daha d\u00fc\u015f\u00fck bir v\u00fccut ya\u011f y\u00fczdesi gerektirir – erkekler i\u00e7in yakla\u015f\u0131k% 15 veya daha az ve kad\u0131nlar i\u00e7in% 20 veya daha az. \u00a0<\/p>

    Bu genel s\u00fcre\u00e7 y\u0131llar olmasa da aylar s\u00fcrebilir. Ger\u00e7ek \u015fu ki, bir\u00e7ok insan alt\u0131 hafta i\u00e7inde bir plaj v\u00fccudu in\u015fa edemez, ancak yine de kondisyon ve sa\u011fl\u0131\u011f\u0131n\u0131zda sert iyile\u015ftirmeler yapabilirsiniz. Ve yeterince \u00f6zveri ve sab\u0131rla, eninde sonunda oraya varacaks\u0131n\u0131z. Bu anlay\u0131\u015fa sahip olmak \u00e7ok \u00f6nemli. Beklentilerinizde ger\u00e7ek\u00e7i olman\u0131z\u0131 sa\u011flar ve sonu\u00e7lar bir gecede gelmedi\u011finde cesaretinizin k\u0131r\u0131lmamas\u0131n\u0131 veya vazge\u00e7memenizi sa\u011flamaya yard\u0131mc\u0131 olur. <\/p>

    V\u00fccut Ya\u011f Kaybetmek ve Ayn\u0131 Zamanda Kas Kazanmak I\u00e7in Nas\u0131l<\/h2>

    Kutsal kase, kabarma ve arkadan kesme i\u015flemini k\u0131sa kesmek ve her ikisini de ayn\u0131 anda yapmak olacakt\u0131r. Bu biraz m\u00fcmk\u00fcnd\u00fcr, ancak baz\u0131 ilgin\u00e7 fizik gerektirir. <\/p>

    Teknik olarak, kas yapmak kilo almay\u0131 gerektirir ve ya\u011f kaybetmek kilo kayb\u0131 gerektirir, bu y\u00fczden ikisini ayn\u0131 anda nas\u0131l yapabilirsiniz?\u00a0<\/p>

    Zamanla v\u00fccut kompozisyonunuzu yeniden yap\u0131land\u0131rmak m\u00fcmk\u00fcnd\u00fcr, ancak a\u011f\u0131rl\u0131\u011f\u0131n\u0131z de\u011fi\u015fecektir. Ve s\u00fcre\u00e7, geleneksel k\u00fctleleme ve kesme d\u00f6ng\u00fcs\u00fcnden ge\u00e7ti\u011finize g\u00f6re biraz daha uzun s\u00fcrebilir. Ara\u015ft\u0131rmalara g\u00f6re, daha y\u00fcksek ba\u015flang\u0131\u00e7 v\u00fccut ya\u011f y\u00fczdesine sahip e\u011fitimsiz bireylerde de daha kolay elde edilebilir – \u00e7\u00fcnk\u00fc daha verimli bir \u015fekilde ya\u011f kaybetmeye e\u011filimlidirler.<\/p>

    Bir \u00e7al\u0131\u015fma, y\u00fcksek protein al\u0131m\u0131 ve iyi planlanm\u0131\u015f bir g\u00fc\u00e7 antrenman\u0131 program\u0131 ile, ayn\u0131 anda v\u00fccut ya\u011f kaybederken ya\u011fs\u0131z k\u00fctleyi art\u0131rabilece\u011finizi g\u00f6stermektedir.\u00a0Ara\u015ft\u0131rmac\u0131lar, protein al\u0131mlar\u0131 y\u00fcksek kald\u0131\u011f\u0131 s\u00fcrece (RDA’n\u0131n \u00fc\u00e7 kat\u0131na kadar) ve d\u00fczenli kuvvet e\u011fitimine kat\u0131ld\u0131\u011f\u0131n\u0131z s\u00fcrece, sadece bir kalori a\u00e7\u0131\u011f\u0131ndaki ya\u011fs\u0131z k\u00fctleyi korumakla kalmay\u0131p, ayn\u0131 zamanda biraz art\u0131rmaya yard\u0131mc\u0131 olabilece\u011finizi buldular. Bu yakla\u015f\u0131m muhtemelen uzun vadede verimli olmasa da, elde edilmesi zordur ve kazan\u0131lan kas miktar\u0131 geleneksel bir kabarma diyetinde ya\u015fayaca\u011f\u0131n\u0131z kadar \u00f6nemli olmayabilir.\u00a0<\/p>

    Ya\u011f Yakma Takviyeleri \u0130\u015fe Yarar m\u0131?<\/h3>

    Sana en iyi ya\u011f kayb\u0131n\u0131n bir numaral\u0131 s\u0131rr\u0131n\u0131 verece\u011fim; kalorileri kesiyor. \u0130\u015fte bu kadar. E\u011fer o k\u0131sm\u0131 do\u011fru yapamazsan, v\u00fccut ya\u011flar\u0131n\u0131 kaybetmek neredeyse imkans\u0131z.<\/p>

    But companies and “experts” are still going to talk to you about raising your metabolic rate and speeding up the fat burning process, through supplements and special diets, but these are false promises. <\/p>

    \u0130nsan v\u00fccudu ve mevcut ara\u015ft\u0131rmalar hakk\u0131nda bildiklerimiz temel al\u0131narak, metabolizman\u0131z\u0131 hackleyemezsiniz; b\u00fcy\u00fck \u00f6l\u00e7\u00fcde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z (\u00f6zellikle ya\u011fs\u0131z k\u00fctle) ve bazal metabolizma h\u0131z\u0131n\u0131z (BMR) ile belirlenir. Kafein gibi baz\u0131 takviyeler BMR’de k\u00fc\u00e7\u00fck art\u0131\u015flara neden olsa da, miktar genellikle kalori kontrol\u00fc ihtiyac\u0131ndan daha a\u011f\u0131r basmad\u0131\u011f\u0131 kadar k\u00fc\u00e7\u00fckt\u00fcr (3<\/a>). <\/p>

    Ya\u011f yakma takviyeleri genellikle tehlikeli, etkisiz ve pahal\u0131d\u0131r. Bunun nedeni, \u00e7o\u011funlu\u011funun birka\u00e7 yoldan birini \u00e7al\u0131\u015fmas\u0131d\u0131r – v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 veya kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131rmak, daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olmak veya ya\u011f oksidasyonunu iyile\u015ftirmek umuduyla – kalori kontrol\u00fc hala v\u00fccut ya\u011f\u0131n\u0131 genel olarak kaybetmek i\u00e7in gerekli olmas\u0131na ra\u011fmen. Ara\u015ft\u0131rmalar hen\u00fcz herhangi bir takviyenin sadece diyetten daha fazla ya\u011f kayb\u0131n\u0131 te\u015fvik etti\u011fi sonucuna varmam\u0131\u015ft\u0131r. Sonu\u00e7 olarak, e\u011fer bir \u015fey ger\u00e7ek olamayacak kadar iyi geliyorsa, muhtemelen \u00f6yledir.\u00a0<\/p>

    Y\u0131rt\u0131lmak \u0130\u00e7in Eksiksiz Rehberiniz<\/h2>

    Art\u0131k yayg\u0131n yanl\u0131\u015f alg\u0131lar\u0131 aradan \u00e7\u0131kard\u0131\u011f\u0131m\u0131za g\u00f6re, daha fazla par\u00e7alanabilmenize yard\u0131mc\u0131 olmak i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 ara\u015ft\u0131rabiliriz. \u0130\u015fte bilim taraf\u0131ndan desteklenen, bu kar\u0131n kaslar\u0131n\u0131 g\u00f6stermenize yard\u0131mc\u0131 olacak on ad\u0131m ve hayalini kurdu\u011fun keskili fizi\u011fi. <\/p>

    Ad\u0131m 1: Kas Olu\u015fturmak i\u00e7in G\u00fc\u00e7 Treni<\/h3>

    Muhtemelen daha tonlu bir v\u00fccut i\u00e7in yapabilece\u011finiz en \u00f6nemli \u015fey ya\u011fs\u0131z k\u00fctlenizi art\u0131rmakt\u0131r. Ya\u011f yakmak \u00e7ok \u00f6nemlidir, ama alt\u0131nda ne kadar \u00e7ok kas varsa, o kadar y\u0131rt\u0131k g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz. Bundan bahsetmiyorum bile, kas birincil ya\u011f yak\u0131c\u0131n\u0131zd\u0131r – BMR’nizi ve g\u00fcnl\u00fck kalori ihtiya\u00e7lar\u0131n\u0131z\u0131 her \u015feyden daha fazla y\u00f6nlendiriyor.\u00a0<\/p>

    Having more muscle mass means your calorie needs are higher – because you weigh more. And muscle takes up less space than fat, helping you look lean even at a higher body weight. So increasing your lean mass means you can eat more calories in a deficit and still lose body fat, compared to just calorie restriction for weight loss alone at a lower lean mass. <\/p><\/blockquote>

    Ayr\u0131ca, kar\u0131n kaslar\u0131n\u0131z bir kast\u0131r ve v\u00fccudunuzdaki di\u011fer kaslarda oldu\u011fu gibi, kar\u0131n kaslar\u0131n\u0131z\u0131n boyutunu art\u0131rmak ve g\u00fc\u00e7lendirmek midenizde daha iyi tan\u0131m sa\u011flayabilir. Ancak sadece temel egzersizlere odaklanmay\u0131n, ya\u011fs\u0131z k\u00fctlenizi genel olarak art\u0131rmak size daha iyi sonu\u00e7lar vermenize ve s\u00fcreci kolayla\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olabilir. Ayr\u0131ca, bir\u00e7ok bile\u015fik kald\u0131rma hareketi ve genel olarak a\u011f\u0131r kald\u0131rma, kar\u0131n kaslar\u0131n\u0131z\u0131 i\u00e7erir. A\u011f\u0131rl\u0131k kald\u0131rmad\u0131ysan\u0131z veya ab egzersizlerinize ek olarak herhangi bir kuvvet antrenman\u0131 dahil de\u011filseniz, ba\u015flamak isteyebilirsiniz. <\/p>

    Ne s\u0131kl\u0131kta antrenman yapmas\u0131 gerekti\u011fi i\u00e7in, haftada \u00fc\u00e7 kez a\u011f\u0131rl\u0131k antrenman\u0131, daha az s\u0131k antrenmandan daha fazla kas b\u00fcy\u00fcmesi ile ili\u015fkilendirilmi\u015ftir. Ve kald\u0131rabilece\u011finiz miktar \u00e7al\u0131\u015fmalara g\u00f6re \u00f6nemli olmayabilir, d\u00fc\u015f\u00fck temsilciler i\u00e7in a\u011f\u0131r a\u011f\u0131rl\u0131klar ve y\u00fcksek frekansl\u0131 hafif kald\u0131rma her ikisi de pozitif kas b\u00fcy\u00fcmesi ile ili\u015fkilidir.\u00a0Ba\u015fka bir deyi\u015fle, haftada birden fazla kez herhangi bir a\u011f\u0131rl\u0131kta sadece kuvvet antrenman\u0131 ya\u011fs\u0131z k\u00fctleyi destekleyecektir.\u00a0<\/p>

    En \u0130yi \u00c7ekirdek Olu\u015fturma Egzersizleri: <\/h4>
    1. Sit-ups<\/li>
    2. Leg Lifts<\/li>
    3. Oblique Twists<\/li>
    4. Planks<\/li><\/ol>

      Bu basit egzersizlerin as\u0131l\u0131, a\u011f\u0131rl\u0131kl\u0131, d\u00fc\u015f\u00fc\u015f vb. Bu temel fonksiyonel hareketlerin haftada en az 3 g\u00fcn bir varyasyonu dahil etmek ve zorlu\u011fu art\u0131rmak zamanla ab kaslar\u0131n\u0131z\u0131 olu\u015fturman\u0131za yard\u0131mc\u0131 olabilir.\u00a0<\/p>

      If you are looking to bulk first, stick to a moderately high calorie diet and weight train for a few months before moving on to a calorie deficit in step 2. If going right to a cut, keep weight training and working your core consistently. <\/p><\/blockquote>

      Ad\u0131m 2: Ya\u011f Kaybetmek \u0130\u00e7in Kalorileri Kesin<\/h3>

      \u0130ster \u00f6nce kabar\u0131p sonra kesiyor, ister v\u00fccut kompozisyonunuzu ayn\u0131 anda de\u011fi\u015ftirmek i\u00e7in \u00e7al\u0131\u015f\u0131yorsan\u0131z, kalori al\u0131m\u0131n\u0131z\u0131 kontrol etmek \u00f6nemlidir. <\/p>

      Kalorilerin \u00e7al\u0131\u015fma \u015fekli, v\u00fccudunuzun her g\u00fcn ihtiya\u00e7 duydu\u011fu enerjinin% 100’\u00fcn\u00fc sa\u011flamalar\u0131d\u0131r. Yiyecek ve i\u00e7eceklerden kalori al\u0131rs\u0131n\u0131z ve g\u00fcnl\u00fck hareketler ve bedensel i\u015flevlerle kalori yakars\u0131n\u0131z. \u0130htiyac\u0131n\u0131z olandan daha fazla kalori yiyorsan\u0131z, ya\u011f olarak da bilinen rezerv enerji olarak depolan\u0131rlar. Ve ihtiyac\u0131n\u0131z olandan daha az yerseniz, bu rezervlere dokunmal\u0131 ve esasen yak\u0131t i\u00e7in v\u00fccut ya\u011f\u0131n\u0131 yakmal\u0131s\u0131n\u0131z. Bu nedenle, kalorileri s\u00fcrekli olarak kesmek v\u00fccut ya\u011f\u0131n\u0131 kaybetmenin en etkili yoludur. <\/p>

      Kalorilerinizi \u00e7ok d\u00fc\u015f\u00fck kesmemek de \u00f6nemlidir. Bu, s\u00fcreci ge\u00e7ici olarak h\u0131zland\u0131rmaya yard\u0131mc\u0131 olsa da, de\u011ferli ya\u011fs\u0131z k\u00fctleyi kaybedebilirsiniz. Ara\u015ft\u0131rmalar, bunun e\u011fitimli bireyler ve kaybedecek daha az ya\u011fa sahip olanlar i\u00e7in, daha az ya\u011fs\u0131z k\u00fctleye ve daha fazla v\u00fccut ya\u011f\u0131na sahip olanlara k\u0131yasla daha \u00f6nemli olabilece\u011fini g\u00f6stermektedir.\u00a0<\/p>

      Enerji seviyenizi, ruh halinizi ve i\u015ftah\u0131n\u0131z\u0131 olumsuz y\u00f6nde etkileyerek, kendinizi a\u00e7 etmenin s\u00fcreci \u00e7ok daha zor hale getirece\u011finden bahsetmiyorum bile.\u00a0<\/p>

      Kilo vermek i\u00e7in g\u00fcnde ka\u00e7 kaloriye ihtiyac\u0131n\u0131z oldu\u011funu ve g\u00fcnl\u00fck bu miktar\u0131n alt\u0131nda oldu\u011fundan emin olmak i\u00e7in g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131 takip ederek ba\u015flay\u0131n. Ba\u015flamak i\u00e7in bu \u00e7evrimi\u00e7i kalori hesaplay\u0131c\u0131s\u0131n\u0131 kullan\u0131n.\u00a0<\/p>

      Ayr\u0131ca, bir v\u00fccut ya\u011f testi yapt\u0131rarak kalori ihtiya\u00e7lar\u0131n\u0131z\u0131 da \u00e7\u00f6zebilirsiniz – bu size kalori ihtiyac\u0131n\u0131z\u0131n daha ki\u015fiselle\u015ftirilmi\u015f ve do\u011fru bir tahmininin yan\u0131 s\u0131ra protein ihtiya\u00e7lar\u0131n\u0131z\u0131 belirlemek i\u00e7in ad\u0131m 3’te kullanabilece\u011finiz yakla\u015f\u0131k ya\u011fs\u0131z k\u00fctlenizi verecektir. Bir v\u00fccut ya\u011f testi, tek ba\u015f\u0131na v\u00fccut ya\u011f\u0131n\u0131 \u00f6l\u00e7meyen \u00f6l\u00e7e\u011fe k\u0131yasla, ilerlemenizin genel olarak nas\u0131l gitti\u011finin en iyi g\u00f6stergesi olacakt\u0131r.\u00a0<\/p>

      Overall, you should aim to cut calories for about six weeks to three months at a time and then take a break if needed – this will keep you from getting diet fatigue and make the process much more sustainable. <\/p><\/blockquote>

      Kalori hedeflerinize en az \u00fc\u00e7 hafta boyunca ba\u011fl\u0131 kal\u0131n ve ilerlemenizi yeniden de\u011ferlendirin. Hissetmiyorsan\u0131z veya daha zay\u0131f g\u00f6r\u00fcnm\u00fcyorsan\u0131z, biraz daha d\u00fc\u015f\u00fck kesmeyi d\u00fc\u015f\u00fcn\u00fcn. Ve a\u00e7l\u0131ktan \u00f6l\u00fcyorsan\u0131z ve diyetinize ba\u011fl\u0131 kalmakta sorun ya\u015f\u0131yorsan\u0131z, kalorilerinizi biraz art\u0131rmay\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/p>

      If you only master\u00a0step 1\u00a0and\u00a0step 2\u00a0of this guide, you are going to get results. The rest from here is really just supplemental to those two key factors.\u00a0<\/p><\/blockquote>

      Ad\u0131m 3: Yeterince Protein Yiyin<\/h3>
      \"\"\/<\/figure>

      \u0130ster kas kazanmak ister kilo vermek isteyin, artan protein al\u0131m\u0131n\u0131n faydal\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir. Bu makro, ya\u011fs\u0131z dokunuzu olu\u015fturmak, onarmak ve korumak i\u00e7in gerekli besin maddelerini sa\u011flamada anahtard\u0131r – bunlar\u0131n hepsi g\u00fc\u00e7 antrenman\u0131 s\u0131ras\u0131nda gereklidir. Protein ayr\u0131ca bir kalori a\u00e7\u0131\u011f\u0131nda kaslar\u0131n\u0131z\u0131 koruyucudur, daha fazla v\u00fccut ya\u011f\u0131 ve daha az ya\u011fs\u0131z k\u00fctle kaybetmenize yard\u0131mc\u0131 olur.<\/p>

      Dahas\u0131, y\u00fcksek proteinli diyetler (proteinden kalorilerinizin en az% 25 ila% 30’unu) daha iyi i\u015ftah kontrol\u00fcn\u00fc destekledi\u011fini ve \u00f6zlemi azaltt\u0131\u011f\u0131n\u0131 ve diyet yapan en iyi arkada\u015f oldu\u011funu d\u00fc\u015f\u00fcnd\u00fc.\u00a0<\/p>

      Aim to get at least 30% of your calories from protein, or one gram of protein per pound of lean body mass – slightly more if in a calorie deficit. Or to roughly estimate, eat one gram of protein per pound of body weight.  <\/p><\/blockquote>

      Ad\u0131m 4: Orta Miktarda Sa\u011fl\u0131kl\u0131 Ya\u011f Yiyin<\/h3>
      \"\"\/<\/figure>

      \u00c7ok fazla kalori yemedi\u011finiz s\u00fcrece ya\u011f yemek sizi \u015fi\u015fmanlatmayacak. Bununla birlikte, s\u0131n\u0131rl\u0131 ara\u015ft\u0131rmalar, baz\u0131 insanlar\u0131n ya\u011f al\u0131m\u0131ndan v\u00fccut kompozisyonundaki de\u011fi\u015fikliklere di\u011ferlerinden daha duyarl\u0131 olabilece\u011fini ima eder.\u00a0Sonu\u00e7ta, ya\u011f\u0131n di\u011fer makrolara k\u0131yasla bir kalori fazlal\u0131\u011f\u0131nda v\u00fccut ya\u011f\u0131 olarak depolanma olas\u0131l\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>

      Ya\u011f da kalorili olarak yo\u011fundur, yani a\u015f\u0131r\u0131ya ka\u00e7\u0131p fark etti\u011finizden daha fazla kalori eklemek kolay olabilir. Bu nedenle, keto gibi belirli, y\u00fcksek ya\u011fl\u0131 bir diyet takip etmiyorsan\u0131z, genel ya\u011f al\u0131m\u0131n\u0131z\u0131 kontrol etmek kalori kontrol\u00fcn\u00fc s\u00fcrd\u00fcrmenize ve daha fazla ya\u011f kayb\u0131n\u0131 te\u015fvik etmenize yard\u0131mc\u0131 olmak i\u00e7in \u00f6nemli olabilir.\u00a0<\/p>

      Yedi\u011finiz ya\u011f t\u00fcr\u00fc de \u00f6nemlidir, daha sa\u011fl\u0131kl\u0131, doymam\u0131\u015f ya\u011flar\u0131n doymu\u015f ya\u011flara k\u0131yasla ya\u011f olarak depolanma olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu \u00f6ne s\u00fcren ara\u015ft\u0131rmalarla. Baz\u0131 sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 da dahil etmenin i\u015ftah a\u00e7\u0131c\u0131 ve tatmin edici oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir, \u00e7\u00fcnk\u00fc ya\u011f yiyeceklere \u00e7ekici lezzet ve a\u011f\u0131z hissi sa\u011flar ve diyetinize ba\u011fl\u0131 kalmay\u0131 kolayla\u015ft\u0131r\u0131r. \u00dcstelik sa\u011fl\u0131kl\u0131 ya\u011flar g\u00f6z ard\u0131 edilmemesi gereken \u00f6nemli sa\u011fl\u0131k yararlar\u0131 sunar.\u00a0<\/p>

      Aim to keep fat at 20 to 30% of your total calories and opt for more healthy, unsaturated fats to keep you feeling satisfied and obtain potential health benefits. <\/p><\/blockquote>

      Ad\u0131m 5: Karbonhidrat Bisiklet S\u00fcrmeyi Deneyin<\/h3>
      \"\"\/<\/figure>

      Pop\u00fcler g\u00f6r\u00fc\u015f\u00fcn aksine, karbonhidratlar tek ba\u015f\u0131na kilo al\u0131m\u0131na neden olmaz. Ve spor salonuna sert vuruyorsan\u0131z, egzersizleriniz yeterli karbonhidrat al\u0131m\u0131ndan yararlanabilir. D\u00fc\u015f\u00fck karbonhidrat gitmek yerine, karbonhidratlar\u0131n\u0131z\u0131 bisiklete binmeyi d\u00fc\u015f\u00fcn\u00fcn. <\/p>

      Karbonhidrat d\u00f6ng\u00fcs\u00fc, karbonhidrat ve kalori al\u0131m\u0131n\u0131z\u0131 v\u00fccudunuzun en \u00e7ok ihtiya\u00e7 duydu\u011fu zamanlarda zamanlama i\u015flemidir – egzersiz yaparken, y\u00fcksek \u00e7\u0131kt\u0131 g\u00fcnlerinde ve genellikle daha aktif oldu\u011funuzda. Teorik olarak, bu karbonhidratlar\u0131 daha verimli bir \u015fekilde kullanman\u0131za, egzersizlerinizi ve enerji ihtiya\u00e7lar\u0131n\u0131z\u0131 desteklemenize ve  daha y\u00fcksek karbonhidrat al\u0131m\u0131ndan ya\u011f depolama \u015fans\u0131n\u0131 azaltman\u0131za izin verecektir. <\/p>

      Karbonhidrat d\u00f6ng\u00fcs\u00fc, karbonhidrat depolar\u0131 daha y\u00fcksek karbonhidrat g\u00fcnlerinde stratejik olarak yenilendi\u011finde ve daha sonraki zamanlarda i\u015ftah kontrol\u00fc \u00fczerinde olumlu etkileri oldu\u011funda ya\u011fs\u0131z kaslara kar\u015f\u0131 koruyucu olabilir. Ek olarak, karbonhidratlar s\u0131n\u0131rl\u0131 oldu\u011funda daha fazla ya\u011f kullan\u0131m\u0131n\u0131 te\u015fvik etti\u011fi ve kalori a\u00e7\u0131\u011f\u0131nda daha fazla v\u00fccut ya\u011f\u0131 yakman\u0131za yard\u0131mc\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.\u00a0<\/p>

      Ek faydalar, ultra k\u0131s\u0131tlay\u0131c\u0131 olmak zorunda kalmadan genel kalori kontrol\u00fc \u00fczerinde olumlu etkiler i\u00e7erir. V\u00fccudunuz kalorileri 24 saatlik art\u0131\u015flarla d\u00fczenlemedi\u011fi i\u00e7in, zamanla daha \u00e7ok yuvarlanan bir birikimdir, karbonhidratlar\u0131 ve daha sonra haftan\u0131n belirli g\u00fcnlerinde kalorileri kesmek, haftal\u0131k kalori ortalaman\u0131z\u0131 azaltman\u0131za yard\u0131mc\u0131 olabilir. Ve daha az aktif oldu\u011funuz g\u00fcnlerde daha d\u00fc\u015f\u00fck kalori ve karbonhidrat zamanlama, egzersizlerinizi olumsuz y\u00f6nde etkileme olas\u0131l\u0131\u011f\u0131n\u0131z daha d\u00fc\u015f\u00fck ve daha y\u00fcksek aktivite g\u00fcnlerinde i\u015ftah\u0131 kontrol etme ve ya\u011fs\u0131z k\u00fctleyi koruma olas\u0131l\u0131\u011f\u0131n\u0131z daha y\u00fcksektir. <\/p>

      Consider swinging your macros from one day to the next, allocating more carbs on heavy lifting and high intensity training days, and lower carbs and calories on light days or rest days. <\/p><\/blockquote>

      Besin zamanlamas\u0131na bir ba\u015fka yakla\u015f\u0131m, egzersiz \u00f6ncesi ve sonras\u0131 \u00f6\u011f\u00fcnlerde daha fazla karbonhidrat kullanmak ve g\u00fcn\u00fcn daha aktif oldu\u011funuz s\u00fcre boyunca daha fazla karbonhidrat istiflemektir. <\/p>

      Ad\u0131m 6: Porsiyon Denetimini Kullanma<\/h3>

      Yemek haz\u0131rl\u0131yor ve t\u00fcm al\u0131m\u0131n\u0131z\u0131 takip ediyor olsan\u0131z bile, yeme\u011finizi tartm\u0131yor veya \u00f6l\u00e7miyorsan\u0131z do\u011fru porsiyon kontrol\u00fc almak zor olabilir.\u00a0<\/p>

      Her kalori \u00f6nemlidir. Porsiyonlar\u0131n\u0131z\u0131 yanl\u0131\u015f tahmin etmek kolay olabilir, \u00f6zellikle de her \u015feyi tartmad\u0131\u011f\u0131n\u0131zda hafife almak, . G\u00f6z k\u00fcreleme veya \u00f6l\u00e7\u00fcm bardaklar\u0131 bir s\u00fcre harika \u00e7al\u0131\u015f\u0131r, ancak sonunda bu ekstra kaloriler birikir.<\/p>

      Baz\u0131 \u00e7al\u0131\u015fmalarda, kat\u0131l\u0131mc\u0131lar kalori al\u0131mlar\u0131n\u0131 ortalama% 20’ye kadar hafife alma e\u011filimindedir, bu da ya\u011f kayb\u0131n\u0131 tamamen inhibe etmek i\u00e7in yeterli olabilir.\u00a0<\/p>

      \u00d6rne\u011fin, yeme\u011finizi pi\u015firmek i\u00e7in bir tavaya az miktarda ya\u011f d\u00f6kmek b\u00fcy\u00fck bir \u015fey gibi g\u00f6r\u00fcnmeyebilir, ancak fark\u0131nda olmadan yeme\u011finize a y\u00fcz kalori veya daha fazla ekliyor olabilirsiniz.<\/p>

      \"Portion<\/figure>

      Consider purchasing a food scale and learning what weights align with your portion and calorie goals to be as accurate as possible when prepping and tracking your food.<\/p><\/blockquote>

      A\u015fa\u011f\u0131da baz\u0131 \u00f6rnekler verilmi\u015ftir:<\/p>

      • 3 ounces of brown rice = 96 calories, 2g protein, 19.5g carbs, 0.7g fat<\/li>
      • 4 ounces of brown rice = 127 calories, 2.6g protein, 26g carbs, 1g fat<\/li>
      • 4 ounces of sweet potato = 97 calories, 1.7g protein, 22g carbs, 0g fat<\/li>
      • 6 ounces of sweet potato = 146 calories, 4g protein, 39g carbs, 0g fat<\/li>
      • 4 ounces of salmon = 161 calories, 22g protein, 7g fat<\/li>
      • 4.5 ounces of salmon = 181 calories, 25g protein, 8g fat<\/li>
      • 4 ounces of chicken = 136 calories, 25g protein, 2g fat<\/li>
      • 6 ounces of chicken = 170 calories, 38g protein, 3g fat<\/li><\/ul>

        G\u0131da porsiyonlar\u0131n\u0131z\u0131 tartmak m\u00fcmk\u00fcn oldu\u011funca do\u011fru bir \u015fekilde izlemenizi sa\u011flayacak ve sonu\u00e7ta daha iyi yolda kalman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>

        Diyetinizi sistemle\u015ftirerek kendinizi daha fazla ba\u015far\u0131ya da haz\u0131rlayabilirsiniz.\u00a0Her g\u00fcn kabaca ayn\u0131 saatlerde yiyin ve diyetinizi genel olarak daha rutin hale getirin. Bu, ayartmalar ve elde sa\u011fl\u0131kl\u0131 yiyecekler olmadan bir yerde a\u00e7 kalmak da dahil olmak \u00fczere sizi atabilecek ek de\u011fi\u015fkenleri azaltmaya yard\u0131mc\u0131 olacakt\u0131r.\u00a0 Porsiyon kontrol\u00fcn\u00fcz i\u00e7in de harikalar yarat\u0131yor.\u00a0<\/p>

        Ad\u0131m 7: Y\u00fcksek Yo\u011funluklu Aral\u0131kl\u0131 E\u011fitim Ekle (HIIT)<\/h3>
        \"\"\/<\/figure>

        Sabah ko\u015funuz veya eliptik size sonu\u00e7 vermiyorsa, yo\u011funlu\u011funuzu artt\u0131rma zaman\u0131 gelebilir. Kardiyo veya kondisyon egzersizlerinizin yo\u011funlu\u011funu art\u0131rmak sadece spor salonunda daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda ek ya\u011f kayb\u0131 faydalar\u0131 da olabilir. <\/p>

        Baz\u0131 ara\u015ft\u0131rmalar, y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenmanlar\u0131n veya HIIT egzersizlerinin ya\u011f kayb\u0131n\u0131 te\u015fvik edebilece\u011fini ve dayan\u0131kl\u0131l\u0131\u011f\u0131 tek ba\u015f\u0131na dayan\u0131kl\u0131l\u0131k antrenman\u0131ndan daha h\u0131zl\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermektedir.\u00a0Bu \u00e7\u0131kt\u0131 seviyesinin, metabolik \u00e7\u0131kt\u0131n\u0131zda, bitmi\u015f e\u011fitiminizden sonra y\u00fcksek kalorili bir yan\u0131\u011fa devam eden \u00f6nemli bir kayma yaratt\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir. Ve HIIT e\u011fitimi, belirli bir alanda daha fazla g\u00f6bek ya\u011f\u0131 yakmada benzersiz faydalar sunabilir.<\/p>

        Add two high intensity training days to your workout routine to support fat loss and help you lean out. <\/p><\/blockquote>

        Ad\u0131m 8: Biraz Uyuyun<\/h3>
        \"\"\/<\/figure>

        Dinlenme, hem kas yap\u0131m\u0131 hem de ya\u011f kayb\u0131 i\u00e7in \u00e7ok \u00f6nemli bir bile\u015fendir. Kaslar\u0131n\u0131z\u0131 kullan\u0131rken, onlar\u0131 y\u0131k\u0131yorsunuz – bu da g\u00fc\u00e7lendirmeyi ve b\u00fcy\u00fcmeyi destekliyor, ancak kas\u0131n ger\u00e7ek in\u015fas\u0131, uyudu\u011funuz zaman gibi dinlenme zamanlar\u0131 s\u0131ras\u0131nda oluyor.<\/p>

        Ya\u011f kayb\u0131 gelince, k\u00f6t\u00fc uyku \u00e7ok say\u0131da \u00e7al\u0131\u015fmada artan g\u00f6bek ya\u011f\u0131 ile ba\u011flant\u0131l\u0131d\u0131r.<\/p>

        Uyku genel olarak iyile\u015fme i\u00e7in de gereklidir, enerji seviyemizi y\u00fcksek tutmam\u0131za yard\u0131mc\u0131 olur ve  ruh halimizi istikrarl\u0131 tutmam\u0131za yard\u0131mc\u0131 olur, her ikisi de egzersiz yapma ve d\u00fczg\u00fcn y\u00f6netilmezse sa\u011fl\u0131kl\u0131 bir diyete ba\u011fl\u0131 kalma arzumuzu etkileyebilir. <\/p>

        Aim to get at least seven hours of quality, uninterrupted sleep each night. <\/p><\/blockquote>

        Ad\u0131m 9: Kontrol Stresi<\/h3>
        \"\"\/<\/figure>

        Y\u00fcksek miktarda stres hayat\u0131n\u0131z\u0131 olumsuz y\u00f6nde etkiledi\u011finde, ba\u015fta kar\u0131n ya\u011f\u0131 olmak \u00fczere ya\u011f depolanmas\u0131n\u0131n artmas\u0131na neden olabilir. Kalori kontrol\u00fc bunun bir k\u0131sm\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olsa da, stres irademiz ve isteklerimiz \u00fczerinde bir say\u0131 yapabilir ve diyetinize ba\u011fl\u0131 kalmay\u0131 \u00e7ok daha zor hale getirebilir.\u00a0<\/p>

        G\u00fcnl\u00fck stresle m\u00fccadele etmeyi veya en az\u0131ndan daha olumlu bir \u015fekilde kanalize etmeyi \u00f6\u011frenmek, daha fazla v\u00fccut ya\u011f\u0131 kaybetmenize ve daha iyi sonu\u00e7lar elde etmenize yard\u0131mc\u0131 etmenin anahtar\u0131 olabilir.<\/p>

        Stres azaltma i\u00e7in baz\u0131 yayg\u0131n ipu\u00e7lar\u0131 \u015funlard\u0131r:<\/p>

        1. Get more sleep<\/li>
        2. Exercise<\/li>
        3. Try yoga or meditation<\/li>
        4. Go for a walk outside or take breaks when you can<\/li>
        5. Go on a vacation<\/li>
        6. Talk to someone<\/li>
        7. Start a journal<\/li>
        8. Improve your time management or organization<\/li><\/ol>

          Ad\u0131m 10: Tutarl\u0131 Kal\u0131n<\/h3>
          \"\"\/<\/figure>

          Yukar\u0131daki ad\u0131mlar\u0131n t\u00fcm\u00fc, tutarl\u0131 bir \u015fekilde uygulamad\u0131k\u00e7a anlams\u0131zd\u0131r. Ve tutarl\u0131 olmak sadece ayn\u0131 davran\u0131\u015flar\u0131 d\u00fczenli olarak tekrarlamak anlam\u0131na gelir. <\/p>

          Ama\u00e7 m\u00fckemmellik de\u011fildir ve \u00e7o\u011fu insan i\u00e7in m\u00fckemmel ger\u00e7ek\u00e7i bir diyete ba\u011fl\u0131 kalmaya \u00e7al\u0131\u015fmak de\u011fildir. Bunun yerine do\u011fru almaya odaklan\u0131n \u00e7o\u011fu zaman. Tutarl\u0131l\u0131k sab\u0131r ve yeterli zaman ile birle\u015fti\u011finizde sonu\u00e7ta sizi istedi\u011finiz sonu\u00e7lara g\u00f6t\u00fcrecektir. <\/p>

          Tutarl\u0131 kalmak, kalorilerinizi g\u00fcnl\u00fck olarak takip etmek ve haftal\u0131k ortalamalar\u0131n\u0131za g\u00f6z kulak olmak, tekrarlayan bir yeme ve egzersiz program\u0131na ba\u011fl\u0131 kalmak ve ilerlemenizi v\u00fccut ya\u011f testi ve ilerleme foto\u011fraflar\u0131yla \u00f6l\u00e7meyi unutmay\u0131n – bunlar sadece \u00f6l\u00e7ekten \u00e7ok daha de\u011ferli olacakt\u0131r. \u0130lerleme foto\u011fraflar\u0131 da plan\u0131n\u0131za ba\u011fl\u0131 kalmak i\u00e7in motive kalman\u0131z i\u00e7in harika bir yoldur.\u00a0<\/p>

          Alt\u0131 Paket Abs Diyet<\/h2>
          \"\"\/<\/figure>

          Hayat\u0131n\u0131z\u0131n en iyi \u015fekline girmek i\u00e7in gereken her \u015feyi dengelemek ezici hissettirebilir. \u00d6zellikle motivasyonunuzu engelleyebilecek veya ilerlemenizi engelleyebilecek stres, zaman, aile ve di\u011fer d\u0131\u015f fakt\u00f6rlerle m\u00fccadele ediyorsan\u0131z. Kas olu\u015fturmaya ve par\u00e7alanabilme antrenman\u0131na giden s\u0131k\u0131 \u00e7al\u0131\u015fmay\u0131 basitle\u015ftirmek i\u00e7in \u00e7ok fazla \u00e7\u00f6z\u00fcm yoktur, ancak diyet k\u0131sm\u0131n\u0131 do\u011fru alman\u0131za yard\u0131mc\u0131 olabilecek yemek plan\u0131 \u00e7\u00f6z\u00fcmleri vard\u0131r. <\/p>

          Diyet m\u00fccadele etmeye devam ediyorsan\u0131z, beslenmenizi \u00e7evirmek ve daha fazla v\u00fccut ya\u011f\u0131 kaybetmeye ba\u015flamak i\u00e7in ya\u011f kayb\u0131 i\u00e7in bu \u00fccretsiz yemek haz\u0131rl\u0131k ara\u00e7 setini al\u0131n. Diyetinizi \u00f6zel makrolar\u0131n\u0131za g\u00f6re \u00f6zelle\u015ftirmenize ve yemek haz\u0131rlamay\u0131 m\u00fcmk\u00fcn oldu\u011funca kolayla\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olmak i\u00e7in Trifecta a la carte proteinleri, karbonhidratlar ve sebzelerle m\u00fckemmel bir \u015fekilde e\u015fle\u015ftirir.\u00a0<\/p> ","protected":false},"excerpt":{"rendered":"

          Mutfakta veya spor salonunda alt\u0131 paket mi \u00fcretildi? Ger\u00e7ek \u015fu ki ikisi de. Par\u00e7alanmak kas olu\u015fturma ve ya\u011f kaybetmenin bir […]<\/p>\n","protected":false},"author":2,"featured_media":7023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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